Middle School Offseason Training Program

Adams Performance Fitness and Physical Therapy

Coach
Kyle Adams

This program is perfect for the middle school to early high school athlete who is looking for a beginner strength training program to build flexibility, speed and strength. You will learn how to move well, in multiple planes, and become a better overall athlete after each month. We use our experience from working with hundreds of high school, college and professional athletes to design a program perfect for developing younger athletes!

$150
Get Middle School Offseason Training Program
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Fundamental Strength
Improve how much you can lift
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Quickly Improve Speed
Run faster and smoke your competition in games
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Jump higher
Improve rebounding, jumping for headers, etc.
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Get better at measurable this offseason
Get bigger, stronger, faster and more explosive this offseason!
Features
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going through the app
Equipment
Required
Dumbbells or kettlebells, bands, medicine ball
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

Barefoot Alternating Pogo Hops

5 x 10

A2

Lateral Heiden w Stick

5 x 5

B

T Push Up

4 x 4

C

DB Goblet Squat

4 x 8

D1

DB 3 Point Row

3 x 12

D2

Sitting Band Pullaparts

3 x 1

E

Opposite Arm and leg Deadbug

3 x 8

Tuesday
Week 1 Day 3

A

Rotational Medicine Ball Slam

5 x 5

B

Med Ball Scoop Toss

5 x 5

C1

DB Stationary Lateral Lunge

4 x 8

C2

Supine Bridge Hamstring Walkout

4 x 6

D

DB Bench Press

3 x 10

E

Side Lying Shoulder ER

3 x 15

Thursday
Week 1 Day 5

A

Single Leg Hurdle Hops

5 x 5

B

Max Effort Vertical Jump

5 x 3

C1

Single Leg Bridge Iso Hold

4 x 0:20

C2

Alternating Split Squat Jumps

4 x 5

D1

DB V Ups

3 x 15

D2

Tall Plank to Alternating Toe Taps

3 x 8

D3

Quadruped Shoulder Taps

3 x 8

E

DB Farmer Hold

3 x 0:30

Coach
More from Adams Performance Fitness and Physical Therapy
coach-avatar Kyle Adams

Doctor of Physical Therapy, Certified Strength and Conditioning Specialist

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Get better this offseason!

Learn how to safely improve strength, speed, flexibility and REDUCE injuries!

Get Middle School Offseason Training Program
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FAQs
What age is this program appropriate for?
Ages 10-15
Why should we trust you with our son or daughter and lifting?
We are doctors of physical therapy and certified strength coaches with experience working with athletes from the highest level of sport in the world.
Is lifting weights safe for middle school athletes?
Playing sports, sprinting, cutting, etc. has been shown to put much more force on the body and spine that weight lifting. Our program uses light weights, bands and medicine balls to ensure a safe program and great results!
The Proof
verified-athlete-avatar JJ Powell

George Mason Golf commit

Verified Athlete

"Adams Performance has helped me gain weight, get stronger and increase my power and distance!"

Middle School Offseason Training Program
Join Today!